Beginner Swim Workout 1300

 

Intermediate Swim Workout 2300

Warm Up: 
400 as 100free/50 drill/ 50 kick
8×25 as swim strides, acclerate through each length.
Main Set:
12×150 in sets of 4. 3 each as…
– 100 IM/50 Kick on 25″ Rest
– 150 with paddles as 25 free/25 back stroke on 20″ Rest
– Odd lengths 10 strokes fast off each wall, evens drill on 20″ Rest
– Distance Per Stroke, Focus on lowering your stroke count each length

Cool Down:
100 stroke of choice

Advanced Swim Workout 5000

Warm Up:
900 as as 150 free/ 50 drill
9×100 odds 25 fast/25 easy, evens 10 strokes fast off each wall
Main Set: All Aerobic Effort, Don’t Let heart rate get too high
20×150 in sets of 4. 5 sets of…
– 100 IM/50 Kick on 25″ Rest
– 150 with paddles as 25 free/25 back stroke on 20″ Rest
– Odd lengths 10 strokes fast off each wall, evens drill on 20″ Rest
– Distance Per Stroke, Focus on lowering your stroke count each length

Cool Down:
200 stroke of choice easy

 

These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com